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Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled contains 259 kcal per 100 g. A typical serving of 1 steak, excluding refuse, yield from 1 raw steak, with refuse, weighing 300 g (169 g) provides about 438 kcal.

Roughly 59% of its calories come from fat, with 41% from protein and 0% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in pork products on FoodFactly, where the median is 180 kcal per 100 g across 343 foods.

100 g provides 66% of the Daily Value for selenium, 58% of the Daily Value for Thiamin (B1) and 44% of the Daily Value for Vitamin B12.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

259kcal per 100 g
25.6 gprotein
0 gcarbohydrates
16.6 gfat
438kcal in 1 steak, excluding refuse, yield from 1 raw steak, with refuse, weighing 300 g (169 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 259 kcal
Total fat ? 16.6 g 21%
Saturated fat ? 6 g 30%
Cholesterol ? 95 mg 32%
Sodium ? 69 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 25.6 g 51%
Vitamin A C 3 µg0.3%
Vitamin C ? 0.3 mg0.3%
Vitamin D ? 1.6 µg8%
Vitamin E I 0.29 mg2%
Vitamin K I 0 µg0%
Thiamin (B1) ? 0.7 mg58%
Riboflavin (B2) ? 0.4 mg31%
Niacin (B3) ? 4.1 mg25%
Pantothenic acid (B5) ? 0.73 mg15%
Vitamin B6 ? 0.28 mg16%
Folate (B9) C 4 µg1%
Vitamin B12 ? 1.1 µg44%
Choline I 87.9 mg16%
Calcium ? 36 mg3%
Iron ? 1.4 mg8%
Magnesium ? 21 mg5%
Phosphorus ? 210 mg17%
Potassium ? 326 mg7%
Zinc ? 4.5 mg41%
Copper ? 0.058 mg6%
Manganese ? 0.003 mg0.1%
Selenium C 36.3 µg66%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 41%Fat: 59%259kcal / 100 g
  • Protein 41%
  • Fat 59%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Selenium66%Thiamin (B1)58%Vitamin B1244%Zinc41%Riboflavin (B2)31%Niacin (B3)25%Phosphorus17%Vitamin B616%Choline16%Pantothenic acid (B5)15%

Nutritional insights

  • Protein25.6 gabove the median for pork products (median 22 g)
  • Fat16.6 gin the top quarter of pork products (median 9.2 g)
  • Saturated fat6 gin the top quarter of pork products (median 2.9 g)
  • Sodium69 mgbelow the median for pork products (median 87 mg)
  • Protein per 100 kcal9.9 gprotein density, useful for comparing foods with different calorie levels
  • Water57.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?7.4 g
Polyunsaturated fat ?1.5 g
Amino acids (18)
Tryptophan ?0.33 g
Threonine ?1.2 g
Isoleucine ?1.2 g
Leucine ?2.1 g
Lysine ?2.3 g
Methionine ?0.68 g
Cystine ?0.33 g
Phenylalanine ?1 g
Tyrosine ?0.89 g
Valine ?1.4 g
Arginine ?1.6 g
Histidine ?1 g
Alanine ?1.5 g
Aspartic acid ?2.4 g
Glutamic acid ?4 g
Glycine ?1.2 g
Proline ?1 g
Serine ?1.1 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?1.3 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0.01 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.2 g
SFA 16:0 ?3.7 g
SFA 18:0 ?2 g
MUFA 18:1 ?6.7 g
PUFA 18:3 ?0.05 g
PUFA 20:4 ?0.07 g
MUFA 16:1 ?0.48 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0.18 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C3 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I63 IU
Vitamin D3 (cholecalciferol) I1.6 µg
Cryptoxanthin, beta Z0 µg
Other components (13)
Water ?57.3 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?1.1 g
Theobromine Z0 mg
Energy ?1,084 kJ
Vitamin A, IU ?9 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid Z0 µg
Folate, food ?4 µg
Betaine I3.4 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Pork

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Cooked 541 37 g 1.4 g 41.8 g
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw Raw 211 18.2 g 0 g 14.8 g
Pork, fresh, backfat, raw Raw 812 2.9 g 0 g 88.7 g
Pork, fresh, belly, raw Raw 518 9.3 g 0 g 53 g
Pork, fresh, separable fat, raw Raw 632 9.3 g 0 g 65.7 g
Pork, fresh, leg (ham), rump half, separable lean and fat, raw Raw 182 20.3 g 0 g 10.6 g
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked 209 27 g 0 g 10.3 g
Pork, fresh, leg (ham), rump half, separable lean only, raw Raw 120 21.8 g 0 g 2.9 g
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked 165 28.9 g 0 g 4.6 g
Pork loin, raw Raw 198 19.7 g 0 g 12.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked 239 27.2 g 0 g 13.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled Cooked 242 27.3 g 0 g 13.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted Cooked 258 25.6 g 0 g 16.5 g
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked Cooked 259 26.1 g 0 g 16.6 g
Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked Cooked 254 25.3 g 0 g 16.2 g
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Cooked 263 26.2 g 0 g 16.8 g
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Cooked 249 25.5 g 0.4 g 16.1 g
Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Cooked 264 26.4 g 0 g 16.8 g
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled Cooked 262 26.5 g 0 g 16.5 g
Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled Cooked 265 26.6 g 0 g 16.8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 167851. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in cooked pork?

100 g of cooked pork has 259 kcal. 1 steak, excluding refuse, yield from 1 raw steak, with refuse, weighing 300 g (169 g): about 438 kcal. 3 oz (85 g): about 220 kcal.

Is cooked pork high in protein?

Cooked pork contains 25.6 g of protein per 100 g (51% of the 50 g Daily Value), or 43.2 g in 1 steak, excluding refuse, yield from 1 raw steak, with refuse, weighing 300 g (169 g). About 41% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).

How many carbs are in cooked pork?

Cooked pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cooked pork?

Cooked pork contains 16.6 g of fat per 100 g, of which 6 g is saturated (30% of the Daily Value).

What vitamins and minerals does cooked pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (66% DV), Thiamin (B1) (58% DV), Vitamin B12 (44% DV), zinc (41% DV) and Riboflavin (B2) (31% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 69 mg of sodium, 3% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled has 259 kcal, while pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw has 211 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.